How many calories do I need?

There are two methods of calculating how many calories you burn in a day, or how many calories you need to eat to sustain your current weight.

1. The quickest and roughest method is based on a general level of activity and can be calculated in one easy step with our BMR & RMR Calculator.
2. For a more accurate estimate of how many calories you burn in a day, you can calculate the actual activities that you would perform over a 24 hour period with our Activity Calculator.

Note that calories burned calculations include the total number of calories burned during the period of time calculated. Therefore when using the Activity Calculator to calculate how many calories you burn in a day, do not add your BMR or RMR to the results.

Use one method or the other. Calculate a full day's worth of activities using your current weight. If you weigh 180 pounds, your results might look like this:

Totals: 3,130 calories in 24 hr
Sleeping	588 calories in 8 hr
Office Work - general	980 calories in 8 hr
Driving - light vehicle (e.g., car, pick-up)	163 calories in 1 hr
Food - preparing, at home	204 calories in 1 hr
Eating - sitting	122 calories in 1 hr
Taking a Shower	82 calories in 30 min
Cleaning - house or cabin, general	122 calories in 30 min
Shopping - groceries, with cart	94 calories in 30 min
Walking - with dog	122 calories in 30 min
Running - 6 mph	408 calories in 30 min
Dressing and Undressing	82 calories in 30 min
Watching - TV or movie	163 calories in 2 hr

Keep in mind that calories burned calculations are based on your weight. As you lose weight and activity becomes easier, you will burn fewer calories performing the same activities. Therefore as you lose weight, you will need to periodically re-calculate the number of calories you burn in a day.

In Theory

1. If you use your current weight to calculate a day's worth of activities and consume the number of calories indicated, your weight will stay the same.
2. If you consume fewer calories than indicated, you will lose weight.
3. And if you use your goal weight to calculate a day's worth of activities and consume the number of calories indicated, in time your weight will match your goal.
4. Also, because your body burns additional calories digesting food, you should be able to eat a little more than indicated by the calories burned calculation. See What is the thermic effect of food? (create link to page in library) for further information.

Remember that the above statements are only theoretical and that the figures are only estimates. Through trial and error you will find what works well for you.

How Many Calories Should I Eat?

You can use our Weight Loss Calculator to help answer that question. Choose the Calculate Daily Calorie Deficit Required to Reach Goal Weight Method of calculation, and enter your current weight, goal weight, and the amount of time you plan to take to reach your goal.

The calculator will estimate how many fewer calories you need to eat each day (Daily Calorie Deficit), and you can subtract that from the number you have calculated that you need to eat to maintain your present weight.

Lastly, be sure to read our FAQ entitled How fast should I plan to lose weight? It's important that your goals are realistic, healthy, and will give you lasting results.